Ellis Aquatics Pre-Senior Workout Training

posted Mar 21, 2013, 10:29 AM by Pat Windschitl   [ updated Aug 10, 2014, 1:41 PM ]

Monday - Anaerobic Sprinting & Hypoxic
  • Main Focus Points:
    • Breakouts
    • Underwater Kicking
    • Breathing Patterns
    • Tempo Rates
    • Stroke development
    • Developing the mindset to train
  • 70% Stroke work, either Butterfly, Backstroke, or Breaststroke.
  • 30% Freestyle stroke work, predominately breathing patterns.



Tuesday - Aerobic Endurance for Mid-distance Free

  • Main Focus Points:
    • Applied Breakouts
    • Sustainable splits for 200's+.
    • Breathing Patterns
    • Distance per stroke (DPS)
    • Developing the ability to train
  • 70% Freestyle stroke work
  • 30% Individual Medley stroke work, predominately drill.



Wednesday - Lactate Threshold Sprinting

  • Main Focus Points:
    • Turns and Transitions
    • Breakouts from Turns
    • Underwater Kicking, or pull-downs
    • Being comfortable with being uncomfortable
  • 70% Stroke work, either Butterfly, Backstroke, or Breaststroke.
  • 30% Freestyle stroke work.



Thursday - Aerobic Endurance for the Individual Medley

  • Main Focus Points:
    • IM, with focus on Turns and Transitions
    • Negative Splitting 400 IM / Building within the 100.
    • Kicking Speed & Endurance
    • Being confident in training
  • 70% Individual Medley Work.
  • 30% Freestyle stroke work.



Friday - Wild Card Day

  • Coaches Pick of either aerobic or anaerobic work
  • Main Focus Points:
    • Starts and Breakouts
    • Tempo Rates or DPS
    • Developing the ability to race
  • 70% Stroke work, either Butterfly, Backstroke, or Breaststroke.
  • 30% Freestyle stroke work.



Saturday - Station Work

  • Main Focus Points:
    • Resistance Work & Getting a feel for the water
    • Dive & Turn Stations
  • 50% Resistance work: buckets, 25y cords, short cords.
  • 25% Core Work/Fly Kicks.
  • 25% Skill work.
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